Masters Topics

Core Alignment and Activation

Two exercises that helped master’s champion Edie Stevenson improve her form

Published

May 28, 2014

These two moves from the Postural Restoration Institute and Brad Ott of Rebound Sports & Physical Therapy in Loveland, Colo., have helped Edie Stevenson improve her form. Runners with a significant injury history like Stevenson's should contact a physical therapist who can customize a set of exercises to meet their individual needs.

REPOSITION

To align the pelvis and hips back to neutral

Lie on your back with your hips and knees bent at 90 degrees and your feet resting on a wall.

Perform a pelvic tilt by digging your heels down the wall so that your tail-bone is slightly off the floor, but with your lower back still contacting the floor. You should feel your hamstrings engage.

Shift your left knee slightly down toward the floor and your right knee slightly up so that it is higher than the left.

Place a soft 4- to 6-inch ball between your knees and gently squeeze your left knee into the ball to feel your left inner thigh engage.

Take four to five breaths in through your nose and out through your mouth, then rest.

Repeat this sequence a total of five times.

Note: This is an assymetrical adjustment, so you do not repeat with the right knee lower.

ACTIVATION

To isolate and turn on core abdominals that have been inhibited by malalignment

Lie on your side with your body in a straight line, then roll your hips back slightly (5 degrees).

Place your top hand on the floor for stability and pull your abs in tight.